Warm-up

2:00 Bike, row, ski

3 Sets:

20 Single-unders
10 Sampson lunges
10 Ring rows

Strength/Skill

3 sets:

10 Single arm DB rows/side
100 Meter single KB front rack carry
5-10 Strict supine pull-ups

WOD

For time:

100 Calorie row or ski
100 Double-unders
100 Box step-ups 24/20″